Healthy Chicken - Soup Recipe
Ingredients
- 1 lb (about 450g) boneless, skinless chicken breast or thighs, diced
- 1 tablespoon olive oil or any light cooking oil
- 1 medium onion, finely chopped
- 2-3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 zucchini, chopped (optional for extra veggies)
- 1 cup broccoli florets (optional)
- 1 cup fresh spinach or kale leaves, roughly chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and black pepper, to taste
- 6 cups low-sodium chicken broth or water
- 1 cup cooked pasta, brown rice, or quinoa (optional for extra filling)
Instructions
1. Sauté the Vegetables:
- Heat olive oil in a large pot over medium heat.
- Add the chopped onions, garlic, carrots, and celery. Sauté for about 5 minutes until they begin to soften.
2. Cook the Chicken:
- Add the diced chicken to the pot. Cook for 5-7 minutes, stirring occasionally, until the chicken turns opaque.
3. Add Broth and Seasonings:
- Pour in the chicken broth and add thyme, oregano, bay leaf, salt, and pepper.
- Bring the soup to a boil, then reduce to a simmer.
4. Add Additional Vegetables:
- Add zucchini and broccoli (if using). Simmer for 15-20 minutes, or until all vegetables are tender and the chicken is cooked through.
5. Finish the Soup:
- Stir in the spinach or kale and let it wilt.
- Add cooked pasta, rice, or quinoa if you’d like a heartier soup.
6. Serve:
- Remove the bay leaf before serving. Adjust salt and pepper to taste, and enjoy!
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Nutritional Value (Approximate per 1 cup serving)
Calories: 150-200 kcal (without pasta or rice)
Protein: 20-25g
Fat: 3-5g
Carbohydrates: 10-15g (higher if adding pasta, rice, or quinoa)
Fiber: 2-4g
Vitamins and Minerals: Good source of vitamin A, C, K, and B vitamins, plus calcium, iron, and potassium due to vegetables
Tags:
Nutrients
